PE8 TERMS AND CONCEPTS

Warming up (term)

Some activity performed prior to a fitness/athletic performance to rehearse a movement, elevate the body temperature, increase muscle blood flow, and reduce the incidence and likelihood of musculoskeletal injuries

No movement, constant and held at an end position for up to 30 second to stretch a muscle group(s).

A type of physical activity program in which the person performs a group of exercises in a sequence with brief rests between exercises.

Stretching

Compound exercises are multi joints/muscle groups working at one time (ex push-ups, squats, etc.)

A group of exercise repetitions.

Regular stretching prevents injury, improves athletic performance & overall level of fitness

Dynamic Stretching

The number of times the exercise is completed during a set.

exercises focused on one joint/muscle group (ex curls

Uses movement, momentum and active muscular effort to stretch

Static Stretching

No movement, constant and held at an end position for up to 30 second to stretch a muscle group(s).

multi joints/muscle groups working at one time (ex push-ups, squats, etc.)

Circuit Training

The number of times the exercise is completed during a set.

A type of physical activity program in which the person performs a group of exercises in a sequence with brief rests between exercises.

Regular stretching prevents injury, improves athletic performance & overall level of fitness

Repetitions (Reps)

Uses movement, momentum and active muscular effort to stretch

A group of exercise repetitions.

The number of times the exercise is completed during a set.

Sets

A group of exercise repetitions.

No movement, constant and held at an end position for up to 30 second to stretch a muscle group(s).

Uses movement, momentum and active muscular effort to stretch

Compound Exercises

No movement, constant and held at an end position for up to 30 second to stretch a muscle group(s).

Multi joints/muscle groups working at one time (ex push-ups, squats, etc.)

Exercises focused on one joint/muscle group (ex curls)

Isolation Exercises

Regular stretching prevents injury, improves athletic performance & overall level of fitness

Exercises focused on one joint/muscle group (ex curls)

A type of physical activity program in which the person performs a group of exercises in a sequence with brief rests between exercises.

How much? How many? How will I know when it is accomplished

Specific

Action Oriented

Measurable

A goal must represent an objective toward which you are both willing and able to work towards.

Realistic

Specific

Measurable

(Exercise Basics) Great Form

Stabilize the CORE in every movement. Activate core muscles by pulling belly button to back bone squeeze the glutes.

Weight should be driven off the heels (never the toes).

ALWAYS use perfect technique when performing any exercise.

Keep Breathing

The knee should always be over the foot (never inside or past the toes).

Inhale on easy part, exhale on the hard part.

ALWAYS use perfect technique when performing any exercise.

Bracing

Stabilize the CORE in every movement. Activate core muscles by pulling belly button to back bone squeeze the glutes.

Keep shoulders down and back during exercise (not up & away).

Inhale on easy part, exhale on the hard part.

Shoulders Set

Inhale on easy part, exhale on the hard part.

Keep shoulders down and back during exercise (not up & away).

The knee should always be over the foot (never inside or past the toes).

Knee Over Foot

The knee should always be over the foot (never inside or past the toes).

Weight should be driven off the heels (n

ALWAYS use perfect technique when performing any exercise.

Heel Load

Inhale on easy part, exhale on the hard part.

Stabilize the CORE in every movement. Activate core muscles by pulling belly button to back bone squeeze the glutes.

Weight should be driven off the heels (never the toes).

(4 Principles) Overload

Workouts must progress and gradually increase in difficulty as the body’s fitness level increases

Workout till fatigue & challenge yourself

Short-term: meet the physical challenge each set. Long-term: Set SMART goals

Rest & Recovery

Eat right, Sleep right

Workout till fatigue & challenge yourself

Workouts must progress and gradually increase in difficulty as the body’s fitness level increases

Progression

Workouts must progress and gradually increase in difficulty as the body’s fitness level increases

Workout till fatigue & challenge yoursel

Short-term: meet the physical challenge each set. Long-term: Set SMART goals

Goals

Workout till fatigue & challenge yourself

Eat right, Sleep right

Short-term: meet the physical challenge each set. Long-term: Set SMART goals

Cardio-Respiratory Endurance

Ability to perform large muscle movements over a sustained period; capacity of heart-lungs provides oxygen for sustained energy.

Ability of a muscle or muscle groups to sustain repeated contractions for a long period of time. (lower intensity / high time)

Muscular Strength

Maximum force a muscle or muscle group can generate at a one-time effort (high intensity / low time)

Ratio of lean body mass (muscle, bone, organs, etc.) to body fat (long term energy storage).

Muscular Endurance

Range of motion in a joint or series of joints.

Ability of a muscle or muscle groups to sustain repeated contractions for a long period of time. (lower intensity / high time)

Flexibility

Ability to perform large muscle movements over a sustained period; capacity of heart-lungs provides oxygen for sustained energy.

Range of motion in a joint or series of joints.

Body Composition

Ratio of lean body mass (muscle, bone, organs, etc.) to body fat (long term energy storage).

Ability of a muscle or muscle groups to sustain repeated contractions for a long period of time. (lower intensity / high time)

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